Quand faut-il vous étirer ?

It is necessary to differentiate the stretching made before thesporting activity, those carried out after and those carried out regularly outside of training sessions.

Before training

You can incorporate dynamic stretching into thewarm-up for athletes practicing running or sports where jumping is frequent such as basketball.

For athletes requiring flexibility For their sports practice such as gymnasts and dancers, static stretching will be the most interesting.

Be careful, however, because static stretches lasting more than 30 seconds can reduce tension. muscular, increase the risk of injury, as well as reduce power and therefore performance.

After training

After the effort, the stretching maybe interesting to bring back the muscles to their original length and help to evacuate the toxins by quickly expelling venous blood from the muscles. To do this, you need to favor short stretches, lasting 15 to 20 seconds and not forced.

Be careful, performing hot stretches risks amplifying micro-lesions muscular by stretching beyond the threshold of pain and may harm your recoveryThe ideal would be to practice these post-exercise exercises 1.5 to 2 hours after the session.

Outside of sessions

If you want to win in flexibility and increase your range of motion movement, it is best to perform static stretches away from the training and cold.

Remember that even if you don't do any sport, the regular practice of stretching will still do you the greatest good!